Let’s be real: work burnout is everywhere. And after years of uncertainty, disrupted routines, and blurred work-life boundaries, it’s no wonder so many of us feel stretched thin and our nervous systems are disregulated.
If you’re waking up exhausted, feeling stuck, or struggling to care about the things you used to love—this isn’t just a rough patch. It might be burnout.
The good news? You can take steps to turn things around.
Burnout Isn’t Just Stress. It’s a Signal.
Burnout is more than just being tired. It’s emotional and physical exhaustion caused by prolonged stress—and it builds quietly, until suddenly, you're not functioning like yourself.
You might be:
- Withdrawing from friends
- Struggling to concentrate
- Feeling stuck or unmotivated
- Procrastinating constantly
- Battling worry or self-doubt
- Experiencing physical symptoms—like headaches, insomnia, or digestive issues
This is your brain waving a white flag. And ignoring it won’t help.
The Truth: You’re Not Alone
Research from Future Forum shows that nearly half of 18–29-year-olds are feeling drained, and 40% of older workers are right there with them. The Black Dog Institute also found a sharp rise in psychological distress across Australian workplaces since the pandemic began.
Burnout isn’t weakness—it’s a common response to an uncommon amount of pressure. I know this experience personally, because I burnt myself out, in a literal way. I had a nervous systems breakdown, brought on by no boundaries between work and life. Covid lockdown dismantled those boundaries and I worked harder. I had no boundaries, I took no steps to nurture myself, to create strong boundaries between work & me. This was on me!
So let’s talk solutions.
8 Burnout-Busting Habits That Actually Work
Burnout needs careful management, you need to put yourself first, making sure to practice mindfulness, healthy eating habits, exercising regularly and getting good regular sleep. Take the time to consider what stressors make you feel pressure at work and look for solutions. Speak to someone; a problem shared is a problem halved, it might be your colleague, your boss or your spouse but let people know as there is always something that can be done. Take regular breaks, even if it is a walk around the corner. Below are some great habits you can take on to shift the burnout.
1. Ruthlessly Prioritise
Say goodbye to people-pleasing. Adopt the “Hell Yes or No” rule—if it’s not a strong yes, it’s a no. Use tools like the Eisenhower Matrix to stay focused on what truly matters, and push back by asking:
“If I take this on, what should I deprioritise?”
2. Set Boundaries Without Guilt
Block out time for deep work, rest, and life. Protect your calendar like it’s your sanity—because it is.
Try:
- “Let me get back to you” before committing
- Muting notifications outside work hours
- Creating digital-free zones
- Be discerning with your friends; get rid of toxic, superficial, good time friends. Connect deeper with those that stand by you through thick and thin!
3. Manage Energy, Not Just Time
Stop sprinting marathons. Use time boxing to work in focused bursts, followed by real recovery. Once a month, audit your calendar and ask:
“What’s draining me that I can delete, delegate, or defer?” Marie Kondo your calendar!!!! Haha
4. Learn the Art of Saying No—Kindly
You don’t have to say “no” to say no.
Try:
- Redirecting: “I’m at capacity—have you asked…?”
- Negotiating: “I can, but I’ll need to shift other deadlines.”
- Delaying: “Let’s revisit this next quarter.”
5. Reconnect With What Fuels You
Burnout often comes when you’ve lost sight of your why. Reignite it.
- Delegate what you don’t need to own
- Celebrate small wins
- Zoom out and ask: Does this still align with what matters most to me?
6. Stress-Proof Your Routine
- Move your body (even 10 minutes helps)
- Sleep like it’s your job
- Journal to clear mental clutter
- Talk it out—with a friend, mentor, or therapist
7. Holiday Like You Mean It
- Take a long weekend every quarter
- Fully unplug at least once a year (no socials, no inbox)
- If you’re sick, rest—really rest
Your health isn’t a bonus. It’s the foundation of everything.
8. Live Intentionally, Not Reactively
Burnout thrives on autopilot. Take back control by:
- Defining your purpose & values then work to align your days to it
- Setting clear intentions every morning
- Focusing on actions that truly move the needle
- Clean your thinking up. Unpack your limiting beliefs, stories, assumptions, costs & payoffs with your relationship with work, or any stressor!
Protecting Your Energy Isn’t Selfish. It’s Smart Leadership.
Burnout isn’t a badge of honour. It’s a warning sign. When you lead yourself with clarity, care, and boundaries, you don’t just survive—you create the conditions for others to thrive too.
So if you're feeling on the edge, take a breath. Then take one small step. You’ve got this.
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